Name: Playbook - Ashley Thomas - Legs & Glutes (Gym)
Uploaded: 2024-01-19T23:30:04.051Z
Duration: 60 min
Description: Legs & Glutes (Gym)

Place a glute band just above the knees and lay flat on your back on a mat. 
Roll a barbell over your legs and let it rest where your hips bend. Consider using a pad that wraps around the barbell to cushion the weight against your body.
Bend your knees 90 degrees, so they point up to the ceiling.
Place your feet/heels on a small step. 
Place your hands around the barbell.
Use your heels to push your hips upward while you hold the barbell. Your shoulders and head will remain flat on the floor. Your knees should still point upward, with your body forming a straight line from your shoulders to your hips. Your core should be engaged as well. 
Hold this upward position for a few seconds, then slowly release back to the floor.
Move your body slowly in and out of this position for up to 10 reps, depending on your strength, stamina, and the barbell weight.
Repeat the exercise for 2 to 3 sets during your workout, with the same number of reps. Rest at least 1 or 2 minutes between sets.

Barbell Knee Banded Glute Bridge (feet elevated)

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

Hold a dumbbells with straight arms by sides.
Place a flat bench a couple feet behind you. Now rest your right foot behind you on the bench with only the lower half portion of the top of your foot on the bench. Keep your left leg straight.
Begin exercise by lowering your body straight down as far as you can to the ground, bending at the knee and hip. 
Pause and double pulse at the bottom, then push back up to starting position. Repeat with left leg the prescribed reps then switch to right leg.


X__reps each leg

DB Bulgarian Pulse Split Squat

Position a glute band above your knees and sit on a bench. Assume a medium to wide stance so that your knees are in slight valgus (cave inward) in the start position. Drive you knees outward into the band. Strive to reach full hip abduction range of motion with each rep. You can roll onto the edges of your feet to get a little more range of motion.

Each set consists of: 30 leaning back, 30 reps upright, 30 reps leaning forward

Knee-Banded Seated Hip Abduction (30-3 ways)

Place a glute band above your knees and position the bottoms of your shoulder blades along the front of a stable 12” bench. Place your heels close to your butt and allow your hips to abduct. You don’t want your feet too far from your body or too close, and you don’t want your knees touching the ground or straight up in the air. Get the dumbbell into position by centering it over your hips and gripping the outsides of the weight. To execute the movement, keep your knees and feet in the same position, drive through the outsides of your heels, and raise your hips. Squeeze your glutes as you reach full hip extension.

Legs & Glutes (Gym)

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